According to the Society for Women's Health Research Bone Health Working Group, women make up 80% of the 10 million Americans with osteoporosis, and an additional 27.3 million women are estimated to have osteopenia (a lower bone mineral density than normal).
In addition, the Bone Health & Osteoporosis Foundation shares that approximately one in two women over age 50 will break a bone because of osteoporosis, and that a woman's risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.
Knowing these facts, it becomes clear how vital bone health is for women and how being proactive in your lifestyle choices can make a real difference.
Dr. Arash Litt, a board-certified physician specializing in internal medicine at Corewell Health, explained why bone health is so important for women as it relates to calcium and vitamin D.
"Calcium and vitamin D are building blocks of bone health; they help prevent bone loss in postmenopausal women," Dr. Litt said. "Better bone health also leads to less disability and fragility that in turn leads to a better quality of life and longevity for women."
Women are encouraged to recognize symptoms of calcium and vitamin D deficiency in order to properly and promptly address the issue.
"Calcium deficiency could cause muscle weakness, tingling and changes in your skin and hair," Dr. Litt explained. "Vitamin D deficiency usually causes few symptoms, but first signs include possible bone fractures due to brittle bones. Severe vitamin D deficiency could cause arrhythmias, as well as death."
A well-balanced diet is an easy way to ensure you're getting the appropriate amount of calcium and vitamin D.
"The best sources of calcium and vitamin D include dairy, fortified cereals, eggs, orange juice and canned fish, like sardines," Dr. Litt said. "Many postmenopausal women might need a vitamin D supplement, so it's important to discuss this with your doctor."
Dr. Litt explained that upon reaching 65, women should get a bone density test for the best diagnosis of bone loss and a path forward to a healthier longer life.
The good news is that there's never a bad time to take care of your bones, nor is it ever too late.
The Bone Health & Osteoporosis Foundation recommends five steps to improve bone health and prevent osteoporosis and broken bones:
1. Get the calcium and vitamin D you need every day.
2. Do regular weight-bearing and muscle-strengthening exercises.
3. Don't smoke and don't drink too much alcohol.
4. Talk to your healthcare provider about your chance of getting osteoporosis and ask when you
should have a bone density test.
5. Take an osteoporosis medication when it's right for you.
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
This article originally appeared in the Oct/Nov '24 issue of West Michigan Woman.
